Wk 1 - Sprint Triathlon Training

Monday - Endurance Swim - 40:00
Warm Up: 4 x 50 with 30" rest; Main Sets: 400 TT (8:19 / 2:05 pace); 100 Kick; 4 x 100 at TT pace + 20" rest (2:25). Cool Down: 200 bilateral breathing. Felt really good throughout my swim and couldn't believe how fast the workout went. The bilateral breathing is getting easier as well. Still struggling with flip turns though and often I'm too far from the wall and can't get a descent push off.

 

Tuesday - Progression Run - 35:00
Warm Up: 5 min walk/easy jog. 10 minutes at easy effort. 10 minutes at easy to moderate effort and the last 10 minutes at moderate to hard effort. This run was hard mainly because of the strong wind gusts that just about stopped me in my tracks. I started out up hill and into the wind so I thought at least on the way back I would be with the wind...wrong! It was one of those swirling winds where it was blowing in every direction.

 

Wednesday - Easy Bike - 45:00
It was still a bit chilly, high 50s but with the wind, it felt even colder so I opted for the indoor bike trainer instead. Started off with a 10 minute warm up before doing 30 minutes with a few 30" sprints mixed in.

 

Thursday - Easy Run - 4 miles
Tough run! It's been a long week at work so I was tired before I even started but I was hoping it was mostly mental fatigued and not physical fatigued. I was wrong. A mile into my run, my legs started to feel like bricks and it was all I could do just to put one leg into the other. The downhills and flat sections were okay but I had to walk up every hill.

 

Friday - Intensity Swim - 40:00
Warm Up: 200 easy. Main Sets: 8 x 50 fast w/ 20" rest; 400 (25 fast / 75 easy). Cool Down: 200 easy.

 

Saturday - Morning Bike + Evening Run
Rest day.

 

Sunday - Easter
I actually did run 2 miles with my parent's puppy. She was full of energy and had two speeds...sprint and sniff!

Recovery Week #2

Second "off" week so I pretty much did whatever I felt like it on whatever day I felt like it. No structure workouts, no goals, just have fun with whatever I was doing.

 

Monday - Nothing

Well, I was going to swim at lunch but got super busy at work.

 

Tuesday - Group Ride

This was my first group ride of the season. It was slow paced so my heart rate never got out of zone 1 except for the occasional hill. Rode for 18 miles and averaged around a 12.5 mph pace so not a bad way to start the cycling season.

 

Wednesday - Nothing

Another day of doing nothing.

 

Thursday - Nothing

Daytime sleep attacks! I hate when they get so bad I have to leave work early. It just becomes impossible to work through them so I headed home at 2:30 pm. I put on my pajamas and took a nap from 3 pm - 4:30 pm. I felt so much better when I woke up but still ended up skipping my evening run and going to bed at 9:30 pm.

 

Friday - Lunch Swim

Just a fun lunch time swim. I did mostly 50s and 100s and a lot of 3 and 5-stroke breathing to practice breathing on both my left and right side. Finally starting to feel less awkward.

 

Saturday - Nothing

Rainy and cold. Didn't do anything.

 

Sunday - Strength

The weather was still cold and rainy so I opted for a very short 15 min strength workout.

 

Triathlon training officially kicks off tomorrow. I will be my own coach so we'll see how it goes.

 

Recovery Week #1

Monday - Lunch Swim

Active recovery from the half marathon. Did two sets of 8 x 50 with 15 seconds of rest between the 50s and 1 minute rest in between the two sets. Focused on technique instead of speed. Then spent 10 minutes in the other (warmer) pool stretching and 5 minutes in the hot tub which felt really good.

 

Tuesday - Walk/Run - 2 miles

Legs still felt fatigued so I just walked 2 miles with a few 30-60 second jogs thrown in.

 

Wednesday - Rest Day

Rest day.

 

Thursday - Group Run

I had planned on only running 3 miles but we ended up running 4.25 miles. The last mile was a bit tough and probably was a bit too much. At least it was on the flat rail trail.

 

Friday - Lunch Swim

My daytime sleep attacks were in full force today so instead of swimming, I ended up going home and taking a much needed nap.

 

Saturday - Rest Day

Woke up with extremely painful neck and shoulder pain. I have no idea what caused it considering this was an easy training week. Alternated between ice and heat but it seems if I stay idle, it hurts more than if I move around.

 

Sunday - Bike Ride + Run

Shoulder still hurt but because it hurt less if I moved around, I decided to go for my first bike ride of the season. Rode for about 45 minutes (9.6 miles) and felt pretty good. Shoulder never gave me any issues. Even came back and went out for a 25 minute (2.24 miles) run afterwards. Didn't plan on a brick workout but with the weather absolutely beautiful (77° and sunny) and my body feeling better when it's in motion, it sort of just happened.